Comparing Nutrients in 5 ounces Garland Chrysanthemum VS Cooked Chopped Frozen Collards

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	7.74% 10g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	18.3% 164μg	91% 815μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.7% 251μg	27% 108μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	41.6% 37.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	736% 883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	16.6% 166mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	8.66% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	40.6% 3.25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76.5mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	NA	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Garland Chrysanthemum VS Cooked Chopped Frozen Collards per 5 oz

Compare the macro and micronutrient content in 5 oz of Garland Chrysanthemum versus 5 oz of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 5 ounces of Garland Chrysanthemum have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Collards.
• While 5 oz of Boiled Chopped Frozen Collards contain 5 times more Vitamin A, 18.9 times more Vitamin C and 1.8 times more Vitamin K than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garland Chrysanthemum vs Cooked Chopped Frozen Collards:

• 5 ounces of Garland Chrysanthemum have 2.5 times more Copper, 2 times more Iron, 1.4 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 2.4 times more Sodium and 2.6 times more Zinc than Cooked Chopped Frozen Collards.
• While 5 oz of Boiled Chopped Frozen Collards contain 1.8 times more Calcium than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards contain similar levels of Magnesium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Chopped Frozen Collards contain 2.4 times more Carbohydrate than Raw Garland Chrysanthemum.
• Both Garland Chrysanthemum and Cooked Chopped Frozen Collards offer comparable quantities of Fiber and Protein per five ounces.
• Both Raw Garland Chrysanthemum as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy in five ounces.